Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Getty Images. EatingWell Design.
Key Points
Skipping dinner can cause blood sugar drops, increasing stress and irritability.
Eating within three hours of bedtime may disrupt digestion and lead to acid reflux or heartburn.
A balanced dinner with protein, fat and fiber supports mood and reduces late-night hunger.
When life gets chaotic and overwhelming, it’s only natural to think about habits we can add to our routine to reduce stress. Maybe it’s committing to a weekly yoga class, a daily meditation practice or journaling before bed. While these can all be helpful, sometimes it’s more effective to take a closer look at how your regular habits are contributing to stress, and see what can be shifted.
Take your evening routine, for example. Did you know that certain evening eating habits like mindless snacking can actually make stress feel worse? We spoke with registered dietitians to uncover which evening eating habits may be backfiring—and what to do instead. Here’s what you need to know.
How Evening Eating Habits Affect Stress
We know that stress, sleep and eating behaviors are all interconnected, says Amanda Sauceda, M.S., RDN. And stress increases cortisol levels, which can increase appetite, especially for foods high in fat, added sugar and calories.
Research shows that both what we eat and how we eat can impact overall mental and physical health. A balanced and nutritious diet may improve mood and emotional well-being and reduce stress, anxiety and depression. But some eating habits can shift things in the other direction and have a negative impact on mental health. For example, skipping your evening meal can lead to a drop in blood sugar that makes you feel stressed, and could even be dangerous if you’re managing a condition like diabetes.
Evening Eating Habits to AvoidEating Too Close to Bedtime
Eating within three hours of going to sleep can be hard on your digestive system and may make you more likely to experience symptoms like acid reflux or heartburn.
“This likely has to do with the meal composition or portions of food consumed,” says Patricia Kolesa, M.S., RDN. “Common contributors to GI distress include spicy foods, fried foods, acidic foods and caffeinated beverages.”
Skipping Dinner or Undereating
When you skip dinner, you may miss out on key nutrients that can actually help your mood. “A generally balanced dinner with carbohydrates, protein, unsaturated fats and nonstarchy vegetables signals to your body it is nourished and satisfied, lowering the likelihood of intense food cravings or food noise later on at night,” Kolesa says.
Skipping dinner can also cause a drop in blood sugar that may leave you feeling irritable and stressed. This is especially important to avoid for people with diabetes. “‘Hanger’ is very much a real thing, so chronically skipping dinner, or any meal, can exacerbate stressful situations,” Sauceda says.
Mindless Snacking
Whether you’re stressed, bored or distracted, mindless eating is a common evening habit that’s often emotionally driven. You may feel like you’re relieving stress while working your way through a bag of crackers or chips in the evening, but you could actually be doing the opposite.
“Mindless snacking may contribute to feelings of guilt or a lack of control around food, likely influencing stress levels,” Kolesa says.
How to Improve Your Evening Eating HabitsEat a Balanced Dinner
A balanced meal at the end of the day can help support digestion, reduce late-night appetite, ensure you’re getting enough nutrients each day and leave you feeling full and satisfied, Kolesa says.
“When it comes to building a balanced dinner, make sure you’re focusing on protein, fat and fiber,” Sauceda says. “This nutrient combo gives you steady energy and supports a healthy blood sugar and metabolism.”
Time Your Meals & Snacks Strategically
Eating meals and snacks at consistent times can help ensure you’re adequately nourishing and fueling your body throughout the day. “A general rule of thumb is to aim for a meal or snack every three to six hours, while eating lighter meals and snacks before bed,” Kolesa says.
Sauceda says it can be helpful to think of times of day where you struggle most. Do you tend to feel tired in the afternoon or order takeout for dinner because you’re too tired to cook or don’t have ingredients on hand?
“Start with that area that you know is a struggle,” Sauceda says. “This can look like adding a snack to prevent the midday slump or making a double batch of food and freezing it for very busy nights that you can’t cook.”
Create a Calming Evening Routine
Evenings can be busy and stressful, so creating a calming evening routine may feel challenging. But our experts say it’s worth it to try. “When you’re stressed out, that can actually hurt your digestion, which means you’re more likely to feel like things aren’t settling well after you eat,” Sauceda says.
Planning your meals ahead of time or meal prepping can be helpful, as can minimizing screen time and other distractions. “After dinner, you can take a walk to help your digestion and you can pack leftovers for lunch to bring more calm into the next day,” Sauceda says.
Other Tips for Reducing Evening Stress
Avoid high-intensity exercise at least two hours before sleep. “While movement improves mood, exercising in the evening can boost adrenaline and your heart rate, making it difficult to unwind and eventually sleep,” Kolesa says.
Practice mindful eating. “You can do this by simply savoring and appreciating the flavors with your first bite,” Sauceda says.
Do an activity you find calming. This can change from day to day depending on how you feel. “Know that sometimes a walk might be more helpful and other times you may just want a few moments of sitting in silence,” Sauceda says. “Whatever you choose doesn’t have to take a long time.”
Our Expert Take
Stress and eating behaviors are closely connected, and some evening habits can have a big impact. Eating within a couple hours of going to sleep, mindless snacking and skipping dinner may all contribute to higher stress levels. But there are simple steps you can take to improve your evening eating habits so they don’t exacerbate stress. Eating a balanced dinner, being strategic about when you eat during the day and creating a calming evening routine can all help.
Read the original article on EatingWell